To Bulk or Not To Bulk...

Bigger Stronger Leaner Beginners
1

Hey guys, I am 15 years old, and wondering whether or not I should bulk up. I have been working out on and off since last January, and I have gotten more serious in the past few months. I am 5 foot 4 and 115 pounds. I don’t look lanky, I look rather fit/muscular/athletic, but I don’t look huge either. My abs are visible, so my body fat is pretty low, as is expected at my age.

So the question, again, is whether I should bulk or not. I don’t want to gain a bunch of fat cells therefore destroying my fast metabolism, and thus making it difficult to cut back down. Am I missing out on gains by not bulking? I do eat a lot, but clearly not enough to consistently gain weight…

So do I need to bulk/should I bulk? If not, when should I bulk? What age? I have done some research on this subject, by reading various articles on this website (Massive Eating I and II among many others). I just don’t know whether that material applies to someone around my age. Should I just continue working out and eating like normal? Or should I bulk up and eat more calories than my maintenance?

I hope someone can help me out here. Thanks in advance.

2

waiting for some creeper to ask the 15 year old boy to put up shirtless pics as a prereq for answering…

Try to get in at least 1 gram of protein per lb of bodyweight, which for you wont be hard since you dont weigh much, fill in the rest with clean carbs and fats and eat above your maintanence. Do not go all out and ‘bulk’, at your height small fat gain looks like much more, but the same could be said for muscle. You are young and still growing, so eat, just dont pig out and claim it is for bulking.

3

[quote]Waittz wrote:
waiting for some creeper to ask the 15 year old boy to put up shirtless pics as a prereq for answering…

Try to get in at least 1 gram of protein per lb of bodyweight, which for you wont be hard since you dont weigh much, fill in the rest with clean carbs and fats and eat above your maintanence. Do not go all out and ‘bulk’, at your height small fat gain looks like much more, but the same could be said for muscle. You are young and still growing, so eat, just dont pig out and claim it is for bulking. [/quote]
I am already getting well over 1 gram of protein per lb, and eating very clean. I’m not eating above my maintenance constantly though. When I do eat above my maintenance, will I gain fat alongside the muscle? I already have my RMR aside, so should I count calories as I eat and eat about 400 calories more than my maintenance? Thanks again.

4

Definitely eat more than maintenance, as you require it to support the creation of new muscle tissue. Don’t start thinking you need 1000 more calories a day above what you currently require because it’s a quick way to fat gain. Something you will hear a lot is the fact that you “can’t force feed muscle growth.” What that means is that you can provide sufficient nutrients to act as raw materials for new tissue, as well as supporting the energy requirements of stimulation and formation of said tissue, but anything beyond that can’t make your body suddenly capable of new growth beyond what is genetically determined. The good thing about being young, is that your hormone profiles are pretty close to ideal for making gains. Additionally, it should be pretty difficult to add a ton of fat if your metabolism is humming along like a typical 15 year old’s would be.

The only rationalization for ‘forcing’ in food, is because most young kids aren’t eating enough in the first place. So the force feeding you hear about is simply being unaccustomed to the amounts that they should be eating all along.

S

5

[quote]The Mighty Stu wrote:
Definitely eat more than maintenance, as you require it to support the creation of new muscle tissue. Don’t start thinking you need 1000 more calories a day above what you currently require because it’s a quick way to fat gain. Something you will hear a lot is the fact that you “can’t force feed muscle growth.” What that means is that you can provide sufficient nutrients to act as raw materials for new tissue, as well as supporting the energy requirements of stimulation and formation of said tissue, but anything beyond that can’t make your body suddenly capable of new growth beyond what is genetically determined. The good thing about being young, is that your hormone profiles are pretty close to ideal for making gains. Additionally, it should be pretty difficult to add a ton of fat if your metabolism is humming along like a typical 15 year old’s would be.

The only rationalization for ‘forcing’ in food, is because most young kids aren’t eating enough in the first place. So the force feeding you hear about is simply being unaccustomed to the amounts that they should be eating all along.

S[/quote]
Thanks for your reply dude. I’ll continue to work out and I’ll eat a bit over maintenance and continue to grow. Thanks again!

6

If I were you, just eat what people have said. At least 1g/lb for Protein, and fill in fats and carbs how ya want. Calories should probably be about 15x BW? Start with that.

Then, weigh yourself. If you lost weight or stayed the same, add 300 calories every day for the week. Next week, weigh yourself again. If you gained, stay where you are, if lost/maintained add 300 kcal again… I think that’s probably the best way to figure out what ya need to grow.

7

[quote]The Anchor wrote:
. I don’t want to gain a bunch of fat cells therefore destroying my fast metabolism, and thus making it difficult to cut back down. [/quote]
I’m not sure that’s how it works. I mean if you ate way too much you would expand those fat cells but i don’t think it means your metabolism will consequently slow down. (although i’m happy to be corrected on this by others)

So i think eating a bit more each week would be right, such that you are adding a bit more consistently as others have said

8

find maintenance calories

add 250 calories and stay there until you stop progressing, then add another 250 etc…

this will mean recording macros every day… something everyone should be doing if they are serious about training

you may want to have the same macronutrient breakdown for each meal for the sake of simplicity

im 23 now, I really wish I had started doing that at your age…

9

Mr. walkway, what would you say is the appropriate breakdown for macronutrients? 1.5 for protein of course but higher carbs lower carbs? higher fats lower fats?

10

[quote]BoybodyKellish wrote:
Mr. walkway, what would you say is the appropriate breakdown for macronutrients? 1.5 for protein of course but higher carbs lower carbs? higher fats lower fats?[/quote]

1.5 g protein/lb is not actually necessary to grow…

and regarding fat/carbs, that’s just something that you have to find out through trial and error

everything must be adjusted based on results

11

[quote]gswork wrote:

[quote]The Anchor wrote:
I don’t want to gain a bunch of fat cells therefore destroying my fast metabolism, and thus making it difficult to cut back down. [/quote]
I’m not sure that’s how it works. I mean if you ate way too much you would expand those fat cells but i don’t think it means your metabolism will consequently slow down. (although i’m happy to be corrected on this by others)[/quote]
It’s the thermic effect of food. When you cut your calories after a bulk, less calories will equal less energy output, and therefore a slower metabolism. Also, the more fat cells you have the easier it is to put fat back on. You get those fat cells by gaining fat in the first place. Even after you lose fat, the fat cells will still be there (as I am sure you know).

I once read an article on this very website concerning reasons not to bulk. I think as long as I have sufficient calories/protein/good carbs/good fats to fuel my muscles I’ll be good to go…

@Mr. Walkway
I don’t want to be too strict at this age, when I can get away with eating foods that I’m sure when I’m older I won’t be so friendly with (or perhaps those foods won’t be friendly with me.) Like I said before I think I’ll be good to go as long as I get a sufficient amount of calories/proteins/etc. each and every day. I’ve cut bad eating habits so I don’t have to cut them later, but if my friends are having a slice of pizza, I don’t want to have to say “Sorry brah, it doesn’t fit my macros.” Especially at this age where that piece of pizza won’t affect me nearly as much as it does when you’re older. Amirite?

EDIT: I want to add that I am indeed counting macros, and making sure I get all of them in by the end of each day.

Thanks for all of your replies everyone!

12

Its just a matter of if you prefer to eat pizzas or the nicest pussies in your college! :o

13

15 y old? JUST EAT MAN… don’t worry, do not stress yourself with this terms (bulk, cutt), too young! Eat to grow until you stop growing taller! Make same considerable MM and them start thinking about how to cutt, and them bulk,… my opinion, you’re too young to annoying freak!!! Concentrate on eating surplus and nothing else…

14

I was a long distance runner and triathlete from the age of 15 to 25. Now that I have retired the tri suit and make love to the barbell, all i ever think about is how incredible it would be to have been 15 or 16 when i first started lifting. I definitely don’t advocate eating nothing but crap but at his age the last thing i would EVER do is to say to monitor your calories.

Obviously if he isn’t growing on the scale and on the barbell then he should look at it a little more closely. But at 15, hell the fella should be enjoying life. Eat massive (mostly whole foods), lift huge, but for heavens sake don’t stress about food choices. Enjoy them.

15

[quote]The Mighty Stu wrote:
The good thing about being young, is that your hormone profiles are pretty close to ideal for making gains. Additionally, it should be pretty difficult to add a ton of fat if your metabolism is humming along like a typical 15 year old’s would be. [/quote]
Very true, especially when a young dude is active (lifting, playing sports, whatever) 4-6 days a week. It sounds like one of those “the more you know” commercials, but simply doing some kind of exercise or activity most days of the week really does make it ridiculously easy for teens to stay in shape and avoid getting fat.

That said, Anchor, I think it’d be best if you forgot about things like “bulking” or “cutting” for at least the next year or two. Focus on eating “good” more often than “bad”, but like you already said, if you go out with a group for pizza and a movie, don’t even think twice about having a few slices and some popcorn.

As long as you’re following a decent training routine, you’re getting enough protein everyday, and you’re getting enough total calories, it’s hard to do any serious damage. If the scale’s gradually (but constantly) going up and you’re getting stronger in the gym, odds are you’re on a good track.

[quote]The Anchor wrote:
I’m not eating above my maintenance constantly though.[/quote]
This is a huge problem that will totally shoot you in the foot unless you correct it, pronto. Consistency is the single most important factor for younger guys. In training and nutrition, being consistent, day after day, week after week, month after month, will end up producing way better results than eating enough 4 days a week or trying to figure out the “best” program and following it for 5 weeks before starting the next, newest, even more bestest routine.

What does your training look like? (Days, exercises, sets, and reps)

Out of curiosity, what are your long-term goals?

16

[quote]zraw wrote:
Its just a matter of if you prefer to eat pizzas or the nicest pussies in your college! :o[/quote]
LOVE IT

17

[quote]Chris Colucci wrote:

[quote]The Mighty Stu wrote:
The good thing about being young, is that your hormone profiles are pretty close to ideal for making gains. Additionally, it should be pretty difficult to add a ton of fat if your metabolism is humming along like a typical 15 year old’s would be. [/quote]
Very true, especially when a young dude is active (lifting, playing sports, whatever) 4-6 days a week. It sounds like one of those “the more you know” commercials, but simply doing some kind of exercise or activity most days of the week really does make it ridiculously easy for teens to stay in shape and avoid getting fat.

That said, Anchor, I think it’d be best if you forgot about things like “bulking” or “cutting” for at least the next year or two. Focus on eating “good” more often than “bad”, but like you already said, if you go out with a group for pizza and a movie, don’t even think twice about having a few slices and some popcorn.

As long as you’re following a decent training routine, you’re getting enough protein everyday, and you’re getting enough total calories, it’s hard to do any serious damage. If the scale’s gradually (but constantly) going up and you’re getting stronger in the gym, odds are you’re on a good track.

[quote]The Anchor wrote:
I’m not eating above my maintenance constantly though.[/quote]
This is a huge problem that will totally shoot you in the foot unless you correct it, pronto. Consistency is the single most important factor for younger guys. In training and nutrition, being consistent, day after day, week after week, month after month, will end up producing way better results than eating enough 4 days a week or trying to figure out the “best” program and following it for 5 weeks before starting the next, newest, even more bestest routine.

What does your training look like? (Days, exercises, sets, and reps)

Out of curiosity, what are your long-term goals?[/quote]

Thanks for the great reply Chris! Please excuse me as I scroll back up to address each of your points :slight_smile: …

  1. I have been paying attention to protein and calories for the past few months now (since before Christmas actually…). It’s not hard at all to get 115+ grams of protein daily (I am sure I exceed that on a regular basis), and I am trying my very best to eat above maintenance constantly. The scale goes up slowly but surely…but I don’t allow it to go down! As far as diet goes, I have cut all bad habits like I said before. No ice cream/cookies/etc. like I used to have. I only drink Water/Milk for the most part. Sodas just gross me out to be honest.

  2. My routine is as follows:

Monday â?? Upper Body A:
Bench Press â?? 3 sets of 6 â?? 8 reps. 2 â?? 3 minutes rest between sets.
Bent-over Rows â?? 3 sets of 6 â?? 8 reps. 2 â?? 3 minutes rest between sets.
Incline Dumbbell Press â?? 3 sets of 8 â?? 10 reps. 1 â?? 2 minutes rest between sets.
Pull-ups/Chin-ups â?? As many reps as possible.
Lateral Raises â?? 2 sets of 10 â?? 12 reps. 1 minute rest between sets.
Overhead Triceps Ext. â?? 2 sets of 10 â?? 12 reps. 1 minute rest between sets.
Dumbbell Curls â?? 2 sets of 10 â?? 12 reps. 1 minute rest between sets.

Tuesday â?? Lower Body A:
Squats â?? 3 sets of 6 â?? 8 reps. 2 â?? 3 minutes rest between sets.
Quad Extensions â?? 3 sets of 10 â?? 12 reps. 1 â?? 2 minutes rest between sets.
Lying Leg Curls â?? 3 sets of 10 â?? 12 reps. 1 â?? 2 minutes rest between sets.
Standing Calf Raises â?? 5 sets of 6 â?? 8 reps. 1 â?? 2 minutes rest between sets.
Weighted Decline Crunches/Sit-ups â?? 3 â?? 5 sets until failure. 1 minute rest between sets.

Wednesday â?? Rest

Thursday â?? Upper Body B:
Pull-ups/Chin-ups â?? As many reps as possible.
Shoulder Press â?? 3 sets of 6 â?? 8 reps. 2 â?? 3 minutes rest between sets.
Bent-over Rows â?? 3 sets of 6 â?? 8 reps. 2 â?? 3 minutes rest between sets.
Bench Press â?? 3 sets of 8 â?? 10 reps. 1 -2 minutes rest between sets.
Dumbbell Flies â?? 2 sets of 10 â?? 12 reps. 1 minute rest between sets.
Barbell Curls â?? 2 sets of 10 â?? 12 reps. 1 minute rest between sets.
Skull Crushers â?? 2 sets of 10 â?? 12 reps. 1 minute rest between sets.

Friday â?? Lower Body B:
Dead-lifts â?? 3 sets of 6 â?? 8 reps. 2 â?? 3 minutes rest in between sets.
Dumbbell Lunges â?? 3 sets of 8 â?? 10 reps (per leg). 1 â?? 2 minutes rest between sets.
Lying Leg Curls â?? 3 sets of 10 â?? 12 reps. 1 -2 minutes rest between sets.
Seated Calf Raises â?? 5 sets of 10 â?? 12 reps. 1 â?? 2 minutes rest between sets.
Weighted Leg Lifts â?? 3 â?? 5 sets until failure. 1 minute rest between sets.

On Pull-ups when I say “Do as many reps as possible.” it means I go by feel. I can tell when I’ve done enough sets of pull-ups…usually when I can’t do anymore lol…

As far as my long term goals go (if by long term you mean 10 - 20 years), I want to be the biggest and fittest I can possibly be. A dream/goal physique of mine is similar to that of an IFBB Pro…I realize that’s ridiculously difficult and that it requires a lot of hard work and dedication but hey…that’s my long term goal!

Thanks again for your reply Chris…looking forward to what you have to say!

EDIT: Bah…that a?? stuff is supposed to be a “hyphen”. Microsoft Word doesn’t ALWAYS copy and paste perfectly to the internet lol…

18

Have you hit your growth spurt yet?

Honestly, I don’t think you should focus on anything that resembles body-building until you’re past puberty. It just doesn’t make a whole lot of sense to me for someone who’s still in the middle of growing up to focus anything besides pure performance.

While it’s obviously the case that bodybuilders aren’t looking for big numbers, and shouldn’t be aiming for big numbers like power-lifters would, it should also be kept in mind that they’re still big numbers.

Look at Arnold for example. The guy deadlifted 680lb and squatted 470 (wiki). Obviously not anywhere near big numbers for a power-lifter of his height and weight, but it’s still BIG numbers. Numbers that require a lot of dedication and consistency.

What I’m trying to say is - Build up your strength. Do not do a body-building split. Focus on the basic lifts and fundamental movements like dips and chin/pull-ups. You can pursue bodybuilding once you’re an adult; but for now focus everything on letting your body grow properly and strong.

And run. Run till your mile time is lower than 7 min. Run 400m sprints. Run lots of intervals on the treadmill with max incline and at a speed that challenges you(Jim Wendler has a nice simple template for this that’ll kick your ass), or go run on nice hills if you got them nearby. Not jog. Run. Running is the key to life and well-being while you’re in your teens.

And eat a lot. I remember teenagers eating like idiots back in high school and college. Don’t do that. Eat a shit-ton of good foods, or piss-poor foods if need be. It’ll be incredibly difficult to get fat if you’re running your ass off 3x/week and doing the proper compound lifts with some basic assistance lifts.

19

[quote]magick wrote:
Have you hit your growth spurt yet?

Honestly, I don’t think you should focus on anything that resembles body-building until you’re past puberty. It just doesn’t make a whole lot of sense to me for someone who’s still in the middle of growing up to focus anything besides pure performance.

While it’s obviously the case that bodybuilders aren’t looking for big numbers, and shouldn’t be aiming for big numbers like power-lifters would, it should also be kept in mind that they’re still big numbers.

Look at Arnold for example. The guy deadlifted 680lb and squatted 470 (wiki). Obviously not anywhere near big numbers for a power-lifter of his height and weight, but it’s still BIG numbers. Numbers that require a lot of dedication and consistency.

What I’m trying to say is - Build up your strength. Do not do a body-building split. Focus on the basic lifts and fundamental movements like dips and chin/pull-ups. You can pursue bodybuilding once you’re an adult; but for now focus everything on letting your body grow properly and strong.

And run. Run till your mile time is lower than 7 min. Run 400m sprints. Run lots of intervals on the treadmill with max incline and at a speed that challenges you(Jim Wendler has a nice simple template for this that’ll kick your ass), or go run on nice hills if you got them nearby. Not jog. Run. Running is the key to life and well-being while you’re in your teens.

And eat a lot. I remember teenagers eating like idiots back in high school and college. Don’t do that. Eat a shit-ton of good foods, or piss-poor foods if need be. It’ll be incredibly difficult to get fat if you’re running your ass off 3x/week and doing the proper compound lifts with some basic assistance lifts.[/quote]

  1. I have had a growth spurt but I am still growing obviously. I’ll probably be 5 foot 9…

  2. As far as I know I am building up my strength. I focus a lot on the main compound lifts. Every week I feel as if I am adding weight onto the bar in AT LEAST one exercise.

  3. I don’t know about running 3x a week. I’m slim as it is. I don’t want to be skinny and have a runner’s body, I want to have a bodybuilder’s body. If we’re talking sprint intervals that’s a whole 'nother thing.

  4. Of course it’s important to eat a lot. Running would require me to eat that much more lol. It’d be ridiculously hard to get fat by just sitting around all day, never mind the exercise. My metabolism is fast.

20

[quote]The Anchor wrote:
The scale goes up slowly but surely…but I don’t allow it to go down! [/quote]
Cool beans. Like Stu was saying though, don’t try to force it or see super fast gains by next month. You’ve got time on your side 100%.

As far as that program, it’s a solid general template. I’d tweak a few of the exercises, but overall it’s seems fine. For example, instead of bench press and bent row on both upper days, use different exercises for more variety, like flat dumbbell press and 1-arm dumbbell row on Upper B. No major issues though.

I’d just also avoid hitting muscular failure on any set. Get your target reps, but leave one or two reps “in the tank”, as in, if I offered you 20 bucks, you could definitely do another rep or two with decent form on any given set.

Gotcha. Just wanted to make sure you weren’t aiming for “ripped like Bieber” or some such nonsense.

A physique like an IFBB pro also requires another certain something, if you catch my drift. Vitamin S. Superjuice. A few shots of T. Regardless, with you off to the right start like this, you can most definitely end up being a big, muscular, lean mofo.